Beginner · 12 min
Unwind to Sleep
Indulge in calming, extended stretches meticulously crafted to enhance sleep quality by alleviating muscle tension and promoting profound relaxation for your body and mind.
Routine overview
What you’ll move through.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0160s
Mountain Pose
Standing · Focus: posture, balance.
- 02
60sHug pose standing
Standing · Focus: upper back, relaxation.
- 03
60sRag doll
Standing · Focus: back, hamstrings.
- 04
60sUpward dog
Floor · Focus: chest, abdomen, shoulders.
- 05
60sChild's Pose
Floor · Focus: back, hips, shoulders.
- 06
60sHappy baby
Floor · Focus: hips, inner thighs.
- 07
60sKnees-to-Chest
Floor · Focus: lower back, hips.
- 08
60sSpinal twist
Floor · Focus: back, hips.
- 09
120sReclined butterfly
Floor · Focus: hips, inner thighs.
- 10
120sLie down
Floor · Focus: relaxation.
Step by step
How to do the routine.
Step 1 · 60 seconds
Mountain Pose
- Stand with your feet together or hip-width apart.
- Bring your palms together at your chest.
- Lengthen your spine, relax your shoulders, and look ahead.
Balance your weight evenly and breathe naturally.
For less intensity, sit on a firm chair with your feet supported and your shoulders relaxed.
Step 2 · 60 seconds
Hug pose standing
- Stand comfortably with your feet shoulder-width apart.
- Cross your arms and rest your hands on opposite shoulders.
- Hug gently and breathe slowly.
Keep your knees soft and avoid hunching your shoulders.
For less intensity, loosen the arm position and keep your shoulders relaxed.
Step 3 · 60 seconds
Rag doll
- Stand with your feet hip-width apart and knees soft.
- Fold forward from your hips and hold opposite elbows.
- Let your head and arms hang comfortably.
Sway gently only if comfortable; keep your knees bent as needed.
For less intensity, bend your knees and rest your hands on your thighs or sturdy blocks.
Step 4 · 60 seconds
Upward dog
- Lie face down with your palms beside your lower ribs.
- Press through your hands and the tops of your feet to lift your chest.
- Straighten your arms as comfortable, lifting your thighs from the mat.
Keep your shoulders away from your ears and avoid pinching your lower back.
For less intensity, keep your thighs down and lift your chest only a little, using a low cobra position.
Step 5 · 60 seconds
Child's Pose
- Kneel with your big toes together and knees comfortably apart.
- Sit your hips toward your heels and walk your hands forward.
- Rest your forehead on the mat and breathe slowly.
Use a cushion under your forehead or between your hips and heels if needed.
For less intensity, bring your knees closer together and support your forehead with a folded blanket.
Step 6 · 60 seconds
Happy baby
- Lie on your back and bring your knees toward your chest.
- Hold the outside edges of your feet, with soles facing upward.
- Let your knees open and draw them gently toward the floor.
Keep your head and lower back resting on the mat.
For less intensity, hold behind your thighs instead of reaching for your feet.
Step 7 · 60 seconds
Knees-to-Chest
- Lie on your back with your knees bent.
- Bring both knees toward your chest and hold your shins.
- Keep your head resting on the mat and breathe slowly.
Use a gentle hug rather than pulling hard.
For less intensity, hold behind your thigh and bring the knee in only partway.
Step 8 · 60 seconds
Spinal twist
- Lie on your back with one knee bent and arms open to the sides.
- Guide the bent knee across your body while keeping your shoulders down.
- Return to center and repeat on the other side.
Place a cushion under the bent knee if needed; avoid forcing the twist.
For less intensity, make the turn smaller and keep your shoulders relaxed.
Step 9 · 120 seconds
Reclined butterfly
- Lie on your back with your knees bent.
- Bring the soles of your feet together and let your knees open.
- Rest your arms beside you and breathe slowly.
Support your knees with cushions rather than pressing them down.
For less intensity, support your knees with cushions and move your feet farther from your hips.
Step 10 · 120 seconds
Lie down
- Lie on your back with arms beside you and legs comfortable.
- Let your palms face upward and relax your shoulders.
- Breathe naturally and soften your body from head to toe.
Return your attention to your breathing whenever your mind wanders.
For less intensity, bend your knees or place a cushion beneath them for support.
Keep moving
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